Make Them Hearty Without the Meat…..
(Photo by Angie Gouchenour)
I will have to admit that there isn’t anything I love more than a big juicy hamburger! Ok, maybe there are a few things, but when it comes to eating meat, a great burger, that is done just right, can just send my taste buds singing! Something else I like is a good black bean burger. In my mind it can never replace a regular hamburger, since it has a taste all of its own, but it can certainly be on top in a class all by itself!
I wanted to make a black bean burger that was a little different, and with a little more substance. I have also found that when it comes to meatless burgers they hold together better as sliders, so I opted to go in the slider direction. I wish that the pictures could capture all of the flavors that these little guys have, but I guess you will just have to make them to find out. 🙂
These easy to handle sliders are quick, simple to make, and cheap! Three things that I absolutely love in a recipe. I didn’t have any dry beans boiled so I just used canned beans that I had left over from making my Southwest Stuffed Peppers a few days earlier. I love different textures in my food so I simply mashed the beans with a fork until they were mostly a paste, but still had some beans visible in the mix. I wanted to top the sliders with some chopped sweet onion, but I also boiled some along with the barley. I know that a lot of recipes call for bread crumbs, but I didn’t have any on hand, didn’t want to take the time to make any, and wanted to do something a little different. So, I grabbed two Ritz crackers out of the pantry and crushed them up really fine. Added a little egg white, and some seasoning and the sliders were ready to fry.
I used a non-stick skillet so I didn’t need any oil. I just used a spoon to place scoops of the black bean and barley mixture into the pan and then flattened them down and shaped them with the back of the spoon. The mix is a little too wet to use your hands, but they would dry out to much any other way. I took about 3-5 minutes on each side. I flipped them twice just to check them and make sure they were browning up nicely. Once they were cooked I placed them on whole wheat rolls, my slider buns had gotten lost in the back of the freezer while I was looking for something else earlier, topped them with some leftover chopped onion and served them alongside some avocado slices. I didn’t feel that they needed any other toppings, but you could use some salsa or chilies, or just get creative! Make the slider your own. Enjoy!
Black Bean & Barley Sliders
By Angie Gouchenour
Makes 3 Sliders
¼ cup of barley cooked with 1/8 cup of sweet onion, chopped
½ cup of canned black beans, mashed
1/8 teaspoon of salt
¼ teaspoon of black pepper
¼ teaspoon of chili powder
2 buttery crackers, crushed (I used Ritz)
½ Tablespoon of liquid egg whites
Combine cooked barley and onions with the mashed black beans, salt, pepper, chili powder, crackers, and egg whites
Drop into a non stick pan heated over medium on the stove
Gently flatten sliders into a uniform thickness and shape with the back of your spoon
Cook approximately 3-5 minutes on each side until firm
Transfer to slider buns, or in my case I used rolls, top with additional onions and serve
68 calories per slider (Without the bun)